Name: Playbook - Jeremy Park - Day 3: Lower Body Strength
Uploaded: 2023-09-03T20:51:29.914Z
Duration: 60 min
Description: Day 3: Lower Body Strength

Welcome back to another workout. This is a lower body focus. We aren’t warming up a ton today because I haven’t hit legs in a while. This workout will mostly be hypertrophy using decent weight for reps. My legs were crushed after this one.

One of the best warms ups for the full body. Perform a lunge with both arms supporting on the floor.
- reach under being elbow near the floor then extend and rotate all the way to the sky
- perform each side for a couple reps

World’s Greatest Stretch

Support on a beam and swing the legs laterally.
- great hip opener 
- perform some lateral with the supporting leg on the toes to give room for the swing to follow through

Lateral/Forward Swings

Since I haven’t hit legs in a decent bit I am kicking it off with squats. Squats are the fundamental exercise for great legs. 
- shoulder width 
- depth should be at least 90°
- power on the way up
Going for one heavy set of 6 so work up to a heavier weight for you.

Heavy Squat

An exercise really focusing on the hamstring development. 
- need the have a strong behind the leg foundation. 
- glutes are also working a little here 
- feel the stretch and hinge at the hip
- feet narrow stance
- high volume here

DB RDL

A great over all leg exercise but also working on explosive power and balance.
- take a big step back
- drop the knee
- explode up and drive the opposite knee towards the chest 
- engage the core 
- keep your balance and leg planted

Reverse Lunge Knee Up

The classic quad extension for popping legs.
- going high volume
- squeeze hard at the top

Quad Extensions

Finishing off this workout on the leg press.
- pushing with power
- high volume 
- get a big stretch 
- drive the knees out don’t let them cave 
- push through your heels
- feet a little wider than shoulder width

Leg Press

Day 3: Lower Body Strength

Day 6: Lethal Legs

Day 5: At Home Strength Workout

Day 4: Back & Delts

Glad I found you and your program. Top tier workout!! Glad I’m back on track📈

Day 3: Lower Body Strength

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